WORKOUT LOGS.

Discussion in 'Health & Fitness' started by Sin Skywalker, Jul 5, 2013.

  1. yayo

    yayo Polar Bear LaFlare

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    i aint going lie that looks complete as fuck. Im going to start it on Monday, Squat day looks like Hell

    what made u go from powerlifting to BB


    thanks again
    test
  2. yayo

    yayo Polar Bear LaFlare

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    u basically broke it down

    Shoulders
    Hamstrings-Dominate
    Chest
    Quad-Dominate

    ??
    test
  3. zyclon B gas

    zyclon B gas sososerious

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    pretty much, but they're all gonna get you stronger and stronger.

    when you max month 1 from what you max month 2, i guarantee at least a 25lb increase.

    switched because it's summer season and i'm gonna be competing in a bodybuilder show in november. wanted to be lean. i've been big for long enough because i wanted to go max crazy. i got bored though, and with summer here and the show coming up, i needed to reel it back in and focus on my food and fast-twitch movements.
    test
  4. its papi

    its papi inellek my middle name

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    felt horrible today doing sprints

    did 4 100's per yayos suggestion, then attempted 1 full sprint around the track (failed around the last bend) followed by running the stadium step.. was only like 35 minutes.. horrible workout

    ive never run anything slower then my workout partner, but today he out ran me like crazy on the steps
    test
  5. yayo

    yayo Polar Bear LaFlare

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    Lmaooo 400s ain't no joke

    Either way how much rest in between sprints? U should be resting 4-5 minutes between sprints
    test
  6. its papi

    its papi inellek my middle name

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    i was taking like a minute.. that 400m fucked me up.. i never thought id quit when i was running, but that shit left me no choice
    test
  7. yayo

    yayo Polar Bear LaFlare

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    Lmaoooo

    http://www.exrx.net/ExInfo/Sprint.html
    test
  8. Sin Skywalker

    Sin Skywalker #184 Gladiator.

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    Thursday, July 19th.

    Lower back today.

    Deadlifts / Bicycle Crunches.
    135 lbs. x 10 / 30.
    275 lbs. x 8 / 30
    345 lbs. x 2 / 30.
    395 lbs. x 1 / 30. (tried it and missed it once; then forced myself to get it up and lock it out, tbh.)

    Good Mornings / Sit-ups (feet under the squat rack).
    95 lbs. x 10 / 30.
    115 lbs. x 10 / 30.
    135 lbs. x 10 / 30. (weighted with a dime, tbh.)
    155 lbs. x 10 / 30. (weighted with a 25 for the first 20.)
    test
  9. Noodles

    Noodles The People's Champion

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    had a reaaal light workout today at the jungle gym.
    its hard as hell to stay motivated out there in this heatwave.

    98 in jersey, weatherman clarified it "feels like 105".
    I always wondered how they calculated the "feels like" temperature, lol.
    test
  10. yayo

    yayo Polar Bear LaFlare

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    I was so anxious to try your log u set up for me that I woke up at 5:30 to give quad dominate day a whirl
    Thank u again for the help, my quads are hands down my weakest point it seems and judging from the log this day on paper is the one I dread so might as well try it out first



    July 19
    Squat
    65% 155- 5
    75% 175- 5
    85% 195- 8

    Box Squat
    155x 10
    155x 10
    135x 10
    When sit and explode up I swear I have to be the slowest fool exploding up smh. I felt no matter how fast I try to explode I stalled then explode once I was halfway up. I have no explosive from the bottom only when I'm already half way up.

    Front Squat Heel Raised
    135x 7
    95x 10
    115x10
    135x10

    Good Mornings
    45x10
    45x10
    45x10
    45x15
    45x20
    I got a numbing electricity pain inside of my elbow where they take out blood on my arm where I dislocated my shoulder before. So annoying I had to push myself just to do 10 cause it was messing me so much

    Split Squat
    BW- 10each
    BW- 10each
    BW- 10each
    BW- 10each
    I was dead tired once I got here, I felt like a 85 year old with balance issues, holding any DBs I wouldn't have been to even do 10 each smh.

    DB Goblet Squat
    65DBx20
    85DBx10
    65DBx20
    85DBx10

    Reverse crutches
    20x5

    Box Jumps
    I can barely walk I not even going to attempt lol ill make it up after work I'm going for a jog either timed mile run or a 3.5 jog.


    My legs are jello, shirt and shorts full of sweat and I feel delusional

    Split Squats was the most challenging
    Box Squats was the most taxing on me
    Wish I could of add weight to GM but that numbing pain was too bothersome with just the bar.
    test
  11. zyclon B gas

    zyclon B gas sososerious

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    you do what you can without hurting yourself. never fault anyone for not trying to kill themselves.

    on the box squats, go down 3, 2, 1 and as soon as you're rocking back and your ass touches the seat, squeeze that ass and push through your heels. yeah you're gonna be slowest at the bottom, but you'll get there.

    getting through the workouts isn't gonna be easy. it destroys each part it works, but each week you'll notice your body is getting stronger and stronger.
    test
  12. zyclon B gas

    zyclon B gas sososerious

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    today:

    sumo DL - 6x6
    185x6, 225x6, 275x6, x6, x5, x5

    1a) chin-up - 4x6 - BWx6, x6, x3 w/ band x3, x2 w/ band x4
    1b) BB wide stance RDL - 4x12 - 185 x 12, x12, x12, x12

    2a) GHR - 4x6 w/ 25lb weight vest - x6, x6, x6, x6
    2b) Chest supported row - 4x12 - 90x12, x12, x12, x12

    3a) DB straight leg sissy RDL - 3x25 - 35x25, x25, x25
    3b) Back extensions - 3x15 - BW - x15, x15, x15

    BB Calf Raises - 5x25, 225x25, 245x25, x25, x25, x25

    Pull-ups - BW - 50 (rest as needed) - 5 BW 5 w/ band, 2BW 8 w/ band, 10 (band), 10 band, 10 band

    Heavy sled row - 5x30 yds - 135 (sled is 103)x 5, 60s rest between each

    Jump rope - 10 rounds, 30s each, 30s rest
    test
  13. yayo

    yayo Polar Bear LaFlare

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    thanks again, ima have questions about certain exercises just to make sure next week i already know what im doing, i was at the gym for 2 hours today spent time googling the exercises and making sure i do them right n stuff
    test
  14. zyclon B gas

    zyclon B gas sososerious

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    just ask here. i'm gone during the weekend but i'll probably have wifi access. look through them and ask this weekend so i can give you descriptions or links before you start on monday.
    test
  15. yayo

    yayo Polar Bear LaFlare

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    any substituent for heavy sled push? dont have 1 at the gym
    test
  16. its papi

    its papi inellek my middle name

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    Ima steal that workout tbh
    test
  17. zyclon B gas

    zyclon B gas sososerious

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    resistance sprints or hills.

    bear crawls!
    test
  18. yayo

    yayo Polar Bear LaFlare

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    would it matter if i do it at a later time like after work? i work out at LA Fitness at 6 am,
    test
  19. Sin Skywalker

    Sin Skywalker #184 Gladiator.

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    Friday, July 19th.

    Chest / Arms.

    Flat Bench Barbell / Chest Cable Pulls / Seated Isolated Curls.
    135 lbs. x 15 / 25 lbs. x 10 / 35 lbs. x 8 each.
    205 lbs. x 8 / 27 lbs. x 10 / 40 lbs. x 7 each.
    225 lbs. x 4 / 30 lbs. x 10 / 40 lbs. x 7 each.
    225 lbs. x 5 / 30 lbs. x 10 / 40 lbs. x 7 each.
    245 lbs. x 2 / 30 lbs. x 10 / 40 lbs. x 7 each.

    Incline Bench Barbell / Incline Champagnes / Machine Preacher Curls.
    135 lbs. x 10 / 40 lbs. x 10 / 75 lbs. x 8.
    135 lbs. x 10 / 45 lbs. x 10 / 100 lbs. x 7.
    155 lbs. x 10 / 45 lbs. x 10 / 100 lbs. x 6.
    185 lbs. x 4 / 45 lbs. x 7 / 110 lbs. x 4.
    185 lbs. x 3 / 45 lbs. x 10 / 110 lbs. x 5.
    test
  20. zyclon B gas

    zyclon B gas sososerious

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    not at all.
    test

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